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the times Saturday October 11 2014 the times Saturday October 11 2014 6 Body + Soul
Body + Soul 7
The good back guide: what the experts do to beat the pain Almost 80 per cent of us suffer back pain "The simplest thing to do is go hands- will still function as a paperclip. People You could also try standing on one free or use a head set," Loatey says.
think they have a new injury but it is in leg while you are brushing your teeth, at some point in our life. What can we Upper back pain
"When you do use your Kindle, hold it fact the result of years of desk work.
Hutchful says. "This works the core up with your arm rather than having Their injury is caused by what's known stability muscles which protect our back do to have healthier backs? Though it can be caused by sleeping in it in your lap. Keeping your eyes looking as postural fixity — being stuck in one and which don't get used enough — an awkward position or spending too straight ahead while using any of place." Heavy lifting and driving for long particularly if you have a sedentary much time at your desk, upper back Angela Epstein asked leading osteopaths, these type of devices corrects and periods of time also increase risk.
lifestyle," he says.
(and neck pain) can sometimes happen straightens the spine." Though quite rare, if you hear a "This exercise also helps to restore because of anxiety and stress as tension chiropractors and physiotherapists sudden crack in your back, get it checked balance and improve posture, since we causes the neck muscles to contract.
immediately. It could be down to some often have a tendency to lean to one Over a period of time, nerves, muscles form of vertebral collapse, though this is side. Stand on your left leg first until you and ligaments become stretched, usually as a result of severe injury or an start to feel too wobbly and then do the which causes strain and leads to pain underlying issue such as the same with the right." ritain is in the grip of a back therapist and registered osteopath. "But and inflammation.
bone-thinning condition osteoporosis.
pain crisis. A survey by the often it's sedentary habits and lifestyle — "Repetitiveforwardneck bending while British Chiropractic Asso- lack of exercise, weight gain or just not sitting at our desk is one of the most ciation (BCA) this week re- moving around enough — which are fi- common issues," says Tim Allardyce.
Treatment and prevention vealed that three quarters of nally taking their toll." "We all tend to look down too much, The pain can be severe and you may us (77 per cent) are affected According to the BCA survey 82 per and this causes the muscles and need something prescribed by your GP if Garry Trainer is an osteopath and the at some point in our lives, cent of people now spend up to six hours ligaments at the back of our neck and go-to healer for celebrities such as with nearly a quarter suffering daily.
a day in front of a computer screen, while upper back to lengthen, reducing the and painkillers don't help. Very rarely a Stella McCartney, Emma Thompson So have we brought this so-called epi- 49 per cent admitted spending up to six support to the head, and leaving slipped disc can press on the spinal cord, and Gwyneth Paltrow, who said that demic on ourselves? It only takes a hours a day watching television.
the neck and upper back giving pain down both legs and trouble "at the end of a treatment one feels glance at our daily habits to see where we Sammy Margo, a chartered physio- susceptible to pain and urinating. If this happens, see a doctor entirely put back together".
might be going wrong. A recent study therapist, says that we have simply urgently as you could have a serious £100 for a one-hour consultation found that almost half of the nation ad- condition known as cauda equina mits to eating on their lap, 40 per cent walked everywhere. Now we use cars. Or syndrome which, untreated, can lead to complain that they sit at a desk all day we don't go out at all, but sit in front of a incontinence and being unable to walk.
Tim Allardyce is a physiotherapist and and more than a third admit to watching screen. That's why I'm treating so much Sciatic pain
It is very important that you keep osteopath who treats some of the UK's television or films in bed. The evidence backache, along with ‘text thumb' inju- The simplest thing to do would be to active if you have a slipped disc. This top sports players including Olympians that our lifestyle is driving the problem is ries or ‘mouse shoulder' from people learn to relax — perhaps trying The sciatic nerve is the longest in the boosts circulation so that blood carries and international football players, using spending hours on their devices. The meditation or yoga which will help the body, running from the lower back, oxygen and nutrients to the area to techniques such as laser and ultrasound, "People often think they must have internet has stopped people moving." muscles to unclench. A study by the branching through the buttocks, and all nourish the joint and prevent the massage and spinal manipulation.
done something to injure themselves — Everyone is different and our backs University of York, funded by Arthritis the way down both legs, ending at the condition getting worse. If you are in £38 for 30 minutes they may say that they felt their back go show the strain in different ways. So Research UK, found that people offered feet. So if anything compresses or severe pain you may need to rest when they were picking something up," how do you know what kind of pain a specially designed 12-week yoga irritates it, this causes pain that radiates completely for the first couple of days.
says Tim Allardyce, a chartered physio- is affecting you? And how to treat it? programme experienced greater out from the lower back and travels However, after this period, you should, Thomas Jeppesen is a chiropractor who improvements in back function and down the leg.
under medical advice, start to move uses traditional methods alongside more confidence in performing everyday "Triggers include wearing high heels, around as soon as you can.
other treatments such as acupuncture putting on weight and pregnancy as this "Gentle cycling is good as the counselling and psychotherapy at Lower back pain
tasks than those offered conventional forms of GP care (
can put a load on your facet joints," says moderate rhythmic movements keep clinics in Leicester and Mansfield.
the chiropractor Tim Hutchful. "If you your back moving," adds Sammy Margo.
He has been on hand for the British Known as mechanical back pain, its There is often a tipping point for are sitting slouched, over time this can But avoid high-impact activities, such as team at events such as the Beijing hallmark is a dull, thudding ache or backache when it moves from a dull cause the discs in your back to bulge, running and aerobics.
Olympics in 2008 and the Winter clenching feeling at the bottom of your ache to something acute and enduring.
which may lead to leg or sciatic pain." Olympics in Turin in 2006.
spine, which sometimes flares into your "These are often situational changes," £55 for an initial one-hour session; buttocks. It usually feels better as soon says Sammy Margo. "Maybe you've £30 thereafter as you rest. The main causes are lack of started a stressful new job, put on a lot of Treatment and prevention exercise, slouching and poor posture.
weight, are getting divorced — and quite Anti-inflammatories combined with Pain and stiffness
"The body needs mobility," says Tim simply, the back can't handle it." physiotherapy will help. Lying on your Sam Kankanamge is an osteopath with Allardyce. "Our spines are comprised of As with all backache, when it's at the side in a foetal position with a pillow in the morning
more than 20 years of experience in 26 mobile blocks of bone (vertebrae) acute, super-painful stage use ice on the between your legs should offer some Over time cartilage breaks down holistic healthcare. He uses which rotate, bend, extend and are area for about 20 minutes every few Surrey. Gopo capsules are available over relief. Do this until the pain settles down.
between the joints in the back, which acupuncture, energetic healing, designed for movement. So when our hours for two to three days, suggests the counter.
Soft tissue massage can help by creates pain and inflammation. Small ayradic-yogic and chi-gong techniques spines don't get the movement they Allardyce. "After that, go for ‘contrast In terms of getting moving, swimming increasing circulation, relaxing muscle growths on the bone called osteophytes alongside osteopathy, and also has require, the joints in the spine become bathing' — that is alternating 5-10 is ideal as it doesn't put any pressure on spasm and triggering the release of then form and try to re-stabilise practices in the Hollywood Hills, stiff. This causes muscle spasm, pain and minutes of ice with 20 minutes of heat, the joints, adds Sammy Margo. So too endorphins — the body's natural the joint, which can cause irritation. The Los Angeles and Sri Lanka.
can lead to problems." such as a hot water bottle — to ease the is Pilates to improve flexibility and muscles and relieve inflammation." pain relievers.
condition, spinal arthritis, causes £70 for one hour strengthen back muscles.
Avoid using two pillows as you sleep as Once the pain starts to subside it's stiffness on getting out of bed in the Treatment and prevention At work, get up every 30 minutes to it will overstretch your upper back and important to start getting active slowly, morning — often called "first movement walk around and stretch your muscles.
through walking, swimming and gentle pain" — which eases off during the day Sammy Margo is a chartered The days of strict bed rest are long gone.
neck muscles. Chiropractor Rishi Loatey Back at your desk, watch your posture.
stretching. Be mindful of your posture.
as you move around.
physiotherapist who works with clients Instead, the focus needs to be on says: "You want to keep the spine in a "Sit up with your back straight, your "Remember to avoid the hunch," says The condition is more common as we to improve the body's ability to heal relieving the pain and getting moving.
neutral position. If you are using two shoulders down and back, and elbows Hutchful. "When our back is in a ‘C' head into middle age as the body is and look after itself through massage, Exercising and working out helps to pillows you are probably forcing the relaxed at your sides," says Ian Harding, shape it creates curvature of the spine, simply not as forgiving. "Our backs postural correction, spinal strengthen the spinal muscles which neck into a bent forward position." a consultant orthopaedic surgeon at puts more pressure on the disc and may don't have the same bounce or spring," manipulation and core stability help to support the back, according to "It's important to keep the neck Spire Bristol Hospital. "Your buttocks cause it to weaken and bulge. You should Allardyce. "Working out also strengthens mobile, to strengthen the muscles and should touch the back of the chair. And be creating an ‘S' shape with your back." £50 for 30 minutes our core muscles, which provides a improve your range of movement," says avoid crossing your legs. Your keyboard When backache isn't backache corset effect on the spine giving it Allardyce. "Every couple of hours, look should be directly in front of you, with Sudden onset pain Treatment and prevention
over your left and right shoulder to the mouse by its side, and your phone On rare occasions backache pancreatitis sufferers see This is most likely to be a slipped disc.
A physiotherapist can suggest specific Amy Ku Redler is a specialist in yoga Using anti-inflammatory drugs such as mobilise the neck and then tip your close to you to avoid repetitive reaching.
might be a symptom of another, their GP about back pain Also known as a prolapsed or herniated and regular exercises to relieve the and pilates with 20 years of experience.
ibuprofen may help and there is also a head, taking your ear down to your You should be able to keep your wrists possibly more serious, health before they are properly disc, this happens when one of the discs condition. Your bed might also need She treats clients at home with tailor- natural alternative — in the form of the shoulder. This should release the pain in straight, shoulders relaxed and elbows by issue. Kidney, bladder and that sit between the bones of the spine is reviewing — especially if your partner made sessions and offers holistic and fairly innocuous rosehip. "There's now your neck and upper back." your side while using it." gallbladder problems can easily If you have back pain that damaged and presses on the nerves. The weighs more than you since it will affect ayurvedic massage, as well as longer a large body of evidence supporting the Cradling the phone in the crook of As well as regular gentle exercise, be mistaken as back pain, does not have an obvious pain may start as a slight or dull ache in the support of the mattress. Opt for two residential yoga retreats. Clients include use of Gopo — a compound derived your neck, or peering down at your iPad reflexology may be as effective as particularly in women.
cause, you know that you the lower back, then some hours or single mattresses zipped together if you politicians and stressed city workers.
from rosehip — in musculoskeletal or Kindle can overstretch back and neck painkillers for the condition. A study by Back pain is also a common haven't hurt your back, or if maybe a day or so later you're likely to can't bear to be apart. There's no £95 for a one-hour home visit conditions, with research indicating muscles. "This presents as a deep muscle the University of Portsmouth found symptom of pancreatic your range of movement is get a sudden onset of pain. Hutchful says evidence that a firm mattress is any that it can effectively relieve acute ache across the tops of the shoulders.
those who had the treatment felt about problems — pancreatitis unimpaired and yet painkillers that symptoms often creep up without better at helping to deal with back pain.
exacerbations of chronic back pain," This is due to muscle fatigue in the 40 per cent less pain.
(inflammation of the pancreas) are not helping, then you any warning. "I use what I call the Just get one that feels comfortable.
says Dr Rod Hughes, consultant trapezius muscle, and when this muscle Acupuncture is also recommended for and pancreatic cancer. Around should see your GP as soon paperclip analogy. You could bend a Sleeping with a small pillow between the rheumatologist at St Peter's Hospital, becomes fatigued from overuse, it gets persistent, non-specific lower back pain.
20 to 30 per cent of as possible.
exercises see next page
very sore," Allardyce says.
paperclip once a day for a month and it knees may help symptoms at night.



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REVIEW ARTICLEJ Korean Sleep Res Soc 2013;10:1-6 Imaging the Sleep Deprived Brain: A Brief Review Michael WL Chee, MBBS, FRCP (Edin)Neuroscience and Behavioral Disorders Program, Duke-NUS Graduate Medical School, Singapore Key Words: fMRI, Cognitive tasks, Attention, Default mode network, Sleep deprivation.